Digestive problems are a real issue in America. Irritable bowel syndrome and extreme cases of acid reflux are now a common problem for U.S. citizens. These digestive troubles stem from having an unhealthy gut.
If you have been eating healthier and still face these issues, or especially if you haven’t been eating right and have these issues, there is a good chance your gut is inflamed, stressed, and most likely leaky. Beyond this, an unhealthy gut can be linked to a wide range of diseases such as obesity, rheumatoid arthritis, diabetes, autism, and depression. There are two different features of the gut that I would like to discuss with you today: the gut flora, and the gut wall/barrier.
What is gut flora?
The human gut contains one hundred trillion… yes you read that right, TRILLION microorganisms from thousands of different species. These tiny creatures are critical to our overall health as many researchers are finding that most of the human immune system is housed in the gut. Your gut microbiota promotes gastrointestinal function, protects the body from infection, and helps regulate our metabolism. If you are constantly getting sick, you can guarantee your gut biome is out of whack and needs repair.
Our gut biome begins at birth, babies who are born vaginally gain new bacteria through the birth canal where C-section babies are first exposed in the hospital setting. From that point on the baby’s diet, and mother’s diet, influence this development. This pattern continues through childhood and into adulthood as our diets change and our exposure in the world adapts our gut’s hospitality for new organisms both harmful and helpful.
Our macronutrients are the biggest influencers for our gut biome as we age. Also, the amount and types of fiber and healthy fruits and vegetables can vastly improve the ability of good gut bacteria to thrive in our systems. Negative impacts on our gut biome can obviously come from diet as well as use of antibiotics, pain medications, stress, and chronic infections.
What is the gut wall/barrier?
The gut isn’t just what lies in your abdomen, it consists of the entire series from entry to exit of the body. The gut barrier is the decider of what gets absorbed into the body and what passes straight through and is eliminated as waste. When your gut becomes “leaky” substances that are not meant to leave the gut like bacterial toxins exit the permeable points and enter the bloodstream. This begins an immune reaction as these particles are invaders in the bloodstream. This invasion is what causes the negative reactions such as autoimmune diseases, obesity, and more. These responses can clearly lead the body to fail in other organs, the skeletal system, and tissues.
What are some common symptoms of a leaky gut?
Because the immune response is so diverse, many people’s side effects don’t always lead straight to leaky gut as the cause. Common occurrences of one or multiple symptoms can mean your gut has been permeated:
- Skin rashes or acne
- Anxiety or depression
- Chronic fatigue
- Joint pain
- Allergies
- Abdominal cramps
- Gas and bloating
- Inconsistent bowel movements such as constipation or diarrhea
- Asthma
- Poor memory
- Weak immune system
Ok, I think I may have a leaky gut, how did it get this way?
There are several factors that contribute to a leaky gut, here are a few of the main causes.
Diet. Shocking, I know. The standard American diet (SAD) is high in flour, sugar, and industrial seed oils and low in fruits, vegetables, and soluble fiber. These foods are proven to negatively affect the microbiota. These undesirable changes make the gut barrier permeable. Your processed foods are the leading cause of a sad gut leading to a whole host of other physical and psychological health problems.
Bacterial Overgrowth. (SIBO) is small intestinal bacterial overgrowth. Most of the gut bacteria should remain in the colon but the same causes if a leaky gut can make bacteria migrate into the small intestine. This can make it difficult for the body to digest protein or absorb many micronutrients.
Chronic stress wreaks havoc on the human body, period. It is also one of the leading causes of the diminishing integrity of the gut barrier.
Medications like NSAIDs, anything aspirin based, acid-reflux medications that inhibit the proton-pump, and of course antibiotics. Antibiotics kill EVERYTHING in the gut biome. All the good and the bad bacteria. As we know, bad bacteria is much more effective at re-growing and can quickly overtake the body.
Environmental toxins. A common known toxin is BPA which is used in the making of most plastic based objects. Any time you consume something from a plastic bottle or container you are probably ingesting trace amounts of BPA. Overtime, those toxins can cause the gut wall to strain and give way.
Now I understand the damage done, what do I do to fix it?
Nourishing your gut is especially important. It is possible to reverse the damage you have caused your gut from eating a poor diet and exposing it to toxins in all forms. The two main “fixes” for a leaky gut are as follows:
Bone broth. I know you have heard people talk about bone broth. It seems like one of the newest diet crazes but let me tell you, it works! Bone broth is filled with digestive enzymes, glycine, and collagen. These all help restore the gut barrier. I recommend consuming a cup or more of bone broth every day while repairing the gut and continue as it has so many health benefits beyond gut repair. You can drink it plain or use it as bases in soups and stews. You can easily find recipes to make your own or purchase from a reputable brand. Make sure you read the label as many of these can have added oils or sugars.
Fermented foods. The bacteria in these items are filled with good bacteria. These bacteria help break down other fibers and create beneficial acids in the body to combat the damage done. These foods can be from sauerkraut, kimchi, kombucha, and pickles to fermented dairy (if you tolerate it) such as kefir and yogurt. These foods are helpful, therapeutic, and delicious so eat at least a few TBS. per day.
The last recommendation I have, and it’s a big one, is to minimize your stress. Obviously, we all have demands in our daily lives that don’t go away. However, our reactions to them can shift. I recommend taking up some type of mindfulness practice to help lower your stress levels and let your body begin to repair itself. This can be something as simple as a gratitude journal or bigger like hiking, yoga, or meditation.
Healing your gut biome is a slow process so have patience. You will notice a considerable shift in your symptoms over time from your skin and hair to your body’s ability to digest complex foods and more.
